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Eating a few pieces of chocolate each week can improve your cardiovascular health. This is because chocolate -- particularly dark chocolate with 70 percent or more cocoa -- contains flavonoids. These compounds help to lower your blood pressure and improve your blood cholesterol levels. However, the high fat and caloric content of chocolate can counteract these benefits by causing weight gain if regularly eaten in large amounts.

Weight Gain

Weight gain arises from consuming more calories than you burn. With approximately 3,500 calories in 1 pound of body fat, you can become fat by regularly adding calories to your diet. Chocolate is very high in calories, with 1/3 of a cup of milk chocolate containing 297 calories and the same amount of dark chocolate containing 332 calories. As this is only slightly more than the caloric content of a medium-sized chocolate bar, you can gain more than 1 pound of fat every two weeks if you add a chocolate bar to your diet every day.

LDL Cholesterol

The weight gain that arises from regularly eating chocolate can increase levels of LDL, or "bad," cholesterol in your bloodstream, resulting in a greater risk of cardiovascular disease. Chocolate is also high in two compounds that can boost your LDL levels: saturated fats and dietary cholesterol. Dark chocolate contains 2 milligrams of cholesterol and 13.6 grams of saturated fats in 1/3 cup, while the same amount of milk chocolate contains 13 milligrams and 10.3 grams of these respective nutrients. As such, eating large amounts of either type can quickly eliminate chocolate's potential cardiovascular benefits.

Fats and Carbs

Replacing high-carb foods with foods high in monounsaturated fats decreases your blood pressure, cholesterol levels and reduces your risk of cardiovascular disease. In 1/3 cup, dark chocolate contains 7.1 grams of monounsaturated fats and 25.5 grams of carbs, while milk chocolate contains 4 grams of monounsaturated fats and 32.9 grams of carbs. In addition to its more beneficial ratio of monounsaturated fats to total carbs, dark chocolate contains nearly triple the dietary fiber and less than half the sugar of milk chocolate. This combination of higher fiber and lower sugar reduces cravings by helping you to feel fuller for longer periods of time and decreases your risk of developing diabetes. As such, dark chocolate potentially has less of an impact on weight gain than milk chocolate.

Bottom Line

Despite the benefits of dark over milk chocolate, regularly eating either of these products can cause you to become fat. Eating chocolate less frequently or in smaller amounts can help to reduce its impact on your weight. When craving chocolate, another way to indulge your sweet tooth without boosting your body fat is to reach for sweet, filling, high-fiber fruits instead, such as pears. If you simply can't do without your regular chocolate fix, another way to reduce its impact on your weight is to increase your physical activity level. For example, a 160-pound person can burn an additional 280 calories by walking for 45 minutes at a brisk pace, effectively neutralizing the calories in 1/3 cup of chocolate.

About the Author

Matthew Lee has been writing professionally since 2007. Past and current research projects have explored the effect of a diagnosis of breast cancer on lifestyle and mental health and adherence to lifestyle-based (i.e. nutrition and exercise) and drug therapy treatment programs. He holds a Master of Arts in psychology from Carleton University and is working toward his doctorate in health psychology.